Aspartic acid: what it is for, foods and when to use supplements

Aspartic acid is a non-essential amino acid that has the function of stimulating the production of proteins, strengthening the immune system, maintaining the health of the nervous system and regulating the production of hormones.

There are 2 forms of aspartic acid: D-aspartic acid and L-aspartic acid, which vary depending on their functions, being produced in the body through the ingestion of foods rich in proteins, such as meat, fish, chicken, beans, sesame, eggs and cheese.

In addition, aspartic acid is also found in health food stores or pharmacies, in the form of capsule or powder supplements, which are popularly used to stimulate muscle mass gain and improve male fertility.

What is it for

The main functions of aspartic acid are:

• It acts in the production of proteins in the body;
• Promotes the production and release of hormones;
• Strengthens the immune system;
• Maintains the health of the nervous system.

It is believed that aspartic acid can also improve male fertility, promote muscle mass gain and reduce fatigue. However, more scientific studies are still needed to prove these possible benefits of aspartic acid in the body.

Foods rich in aspartic acid

The following table indicates the amount of aspartic acid present in 100 g of some foods:

Furthermore, aspartic acid is also found in smaller amounts in fruits and vegetables, such as avocado, banana, coconut, onion, garlic, mushroom, beetroot and eggplant.

When to use supplements

A varied diet is sufficient to regulate the production of aspartic acid in the body. However, aspartic acid supplements may be indicated to help strengthen the immune system or regulate hormone production, for example.

These supplements can be found in capsules ranging from 500 mg to 3 g, generally recommending 1 to 3 capsules per day, which should be taken with a glass of water on an empty stomach. Powdered aspartic acid must be dissolved in water and taken on an empty stomach.

However, the dosage of aspartic acid varies depending on individual goals and nutritional needs. Therefore, it is recommended to use this supplement only with the guidance of a doctor or nutritionist.

Possible side effects

Excessive use of aspartic acid supplements can cause stomach pain, nausea, diarrhea, and headache.

Furthermore, when consumed in excess, this supplement can cause erectile dysfunction and increased irritability in men. In women, masculine characteristics such as increased hair, changes in menstruation and changes in voice may appear.

Contraindications

Aspartic acid supplements are contraindicated for pregnant or breastfeeding women, as there are no studies that prove the safety of this supplement in these situations.

In the same way, this supplement is also not recommended for children and adolescents, and for people with diseases of the central nervous system, such as schizophrenia, epilepsy and Alzheimer’s.